MyFitCoach supports multiple training splits depending on how many days per week you train and what your preferences are.
What is a “training split”?
A training split is a way to organize your weekly workouts by dividing muscle groups or movement patterns across your available training days. This structure helps optimize:
Volume (how much you train),
Frequency (how often you train each muscle), and
Intensity (how hard you train).
Splits are tools – not rules – and their effectiveness depends on your time, goals, and recovery ability.
What splits are available in MyFitCoach App?
Your training split is automatically selected based on how many training days you enter in your profile. Here are the available formats:
▶ 1–2 training days:
Full Body
→ All muscle groups trained in every session for maximum efficiency with minimal time.
▶ 3 training days:
Push / Pull / Full Body
Upper Body / Lower Body / Full Body
▶ 4 training days:
Push / Pull / Push / Pull
Upper / Lower / Upper / Lower
▶ 5 training days:
Push / Pull / Push / Pull / Full Body
Hybrid (Push / Pull / Legs / Upper / Lower)
Upper / Lower / Upper / Lower / Full Body
▶ 6 training days:
Push / Pull / Legs / Push / Pull / Legs
Push / Pull / Push / Pull / Push / Pull
Upper / Lower / Upper / Lower / Upper / Lower
Push/Pull vs. Push/Pull/Legs – What's the difference?
These two splits sound similar, but they’re structured differently:
🔹 Push / Pull (PP) Split:
Push days = All pushing movements
→ e.g., chest, shoulders, triceps, quads (e.g., squats, lunges)Pull days = All pulling movements
→ e.g., back, biceps, hamstrings (e.g.,leg curls), glutes
In this format, upper and lower body are trained together, depending on movement type (push vs. pull).
🔹 Push / Pull / Legs (PPL) Split:
Push = Upper body push (chest, shoulders, triceps)
Pull = Upper body pull (back, biceps)
Legs = Entire lower body (quads, hamstrings, glutes, calves)
Here, upper and lower body are separated, with a dedicated leg day.
Which one is better? That depends:
PPL gives more room for volume and recovery per area → ideal for 6 days/week.
PP is more compact and efficient → great for 4 days/week and full-body activation.
I can’t find a specific split?
Only the splits that match your selected training days will be displayed.
For example, if you want Push/Pull/Legs, you must set 6 training days in your profile.
To adjust:
Training Tab > Training Profile > Training Days
How do I choose the best split?
Here’s what matters most:
Effectiveness: If you want optimal muscle development and recovery, use the holistic plan – it adapts to your goals, training level, and available time.
Preference: Enjoyment = consistency. If you love a certain split and it keeps you motivated, use it! Even if it’s not “scientifically perfect,” long-term consistency always wins.
Bonus tip: Be realistic
If you enjoy Push/Pull/Legs but only train 3x per week, don’t worry.
Set your profile to 6 days to access the split, then spread the cycle over 2 weeks instead of 1.
This approach may not be optimal for peak hypertrophy, but it’s often more realistic and sustainable – and that’s what leads to long-term progress.
As long as training remains consistent and challenging, MyFitCoach ensures progressive overload through intelligent, adaptive planning.
Got feedback or requests?
Is there a split you’d like us to include? Want help with choosing your setup?
We’re always happy to hear from you.
📧 Email us at support@myfitcoach.de